Macro Calculator
Find the perfect split of proteins, carbs, and fats to fuel your goals.
Don't know this? Use our Calorie Calculator first.
What Are Macronutrients (Macros)?
"Macros" is short for macronutrients, which are the three main types of nutrients that provide your body with the energy (measured in calories) it needs to survive and function: Proteins, Carbohydrates, and Fats.
While the total amount of calories you eat determines if you lose weight or gain weight, the ratio of your macros heavily influences body composition (how much of that weight is fat versus muscle), athletic performance, and hormonal health.
Understanding The Big Three
- Protein (4 calories per gram): The building blocks of life. Protein is essential for repairing tissue, building new muscle mass, and maintaining immune function. It is highly satiating, meaning it keeps you feeling full longer than carbs or fats. Good sources: Chicken breast, lean beef, fish, eggs, tofu, and whey protein.
- Carbohydrates (4 calories per gram): Your body's preferred and primary energy source. Carbs are broken down into glucose to fuel your brain and intense physical workouts. You store extra carbs in your muscles as glycogen. Good sources: Sweet potatoes, oats, rice, fruit, and quinoa.
- Fats (9 calories per gram): Essential for hormone production (like testosterone), absorbing fat-soluble vitamins (A, D, E, K), and long-term, slow-burning energy. Note that fats are more than twice as calorie-dense as carbs and protein. Good sources: Avocados, nuts, olive oil, salmon, and whole eggs.
Why Count Macros Over Calories?
"If it fits your macros" (IIFYM) is a diet philosophy that allows for ultimate flexibility. If you only count calories, you might hit your daily calorie goal by eating entirely junk food. You will still lose weight (if in a deficit), but you will likely lose significant muscle mass due to lacking protein, and you will feel lethargic and starved due to rapid blood sugar spikes.
By hitting specific macro targets, you ensure you are feeding your body exactly the right fuel for the job. Hitting a protein target preserves muscle while losing fat, and hitting your fat targets ensures your hormones run properly.
Macro Ratios By Goal
| Goal Strategy | Protein | Fat | Carbs | Why It Works |
|---|---|---|---|---|
| Balanced Maintenance | 30% | 30% | 40% | Provides great sustained energy for daily life while keeping muscle maintenance adequate. |
| Weight Loss / Cutting | 40% | 30% | 30% | High protein preserves lean muscle tissue during a caloric deficit and kills hunger cravings. Carbs are lowered to remove excess water weight. |
| Muscle Gain / Bulking | 30% | 20% | 50% | Massive carbohydrate focus keeps muscle glycogen pathways completely full to maximize strength output in the gym, driving more muscle growth. |
| Keto Diet | 25% | 70% | 5% | Extreme carb restriction forces the body into ketosis, utilizing fat directly as its primary energy source instead of glucose. |